A:
3-3-3-3-3-3 Paused Back Squats (pause 2sec. at bottom)
6 sets of 30sec. Flutter Kicks
Start a new round of both exercises every 2:30min.

B:
AMRAP in 12min of:
6 Thrusters
Row/AB 9/7cals
6 Push Press
Row/AB 9/7cals
6 Power Cleans
Row/AB 9/7cals

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg

ENDURANCE

TEST:
5000m Row/Bike x2/Ski

­

MONDAY
STRENGTH: Paused Back Squat / WOD: Short AMRAP
ENDURANCE: Test

TUESDAY
STRENGTH: Snatch / WOD: For Time Leg and Coreburning
OLY: Power Clean + Push Jerk

WEDNESDAY
STRENGTH: Sumo Deadlift / WOD: Death by...
GYMNASTICS: Inverted Burpees + Handstand Press

THURSDAY
STRENGTH: Sumo Deadlift / WOD: EMOM with four moving exercises
STRENGTH: Bench Press + Accessory: Chesttraining

FRIDAY
WOD: Long Team "EOD 133"

SATURDAY
STRENGTH: Squat Clean / WOD: Four Rounds with Slam Ball

EMOM for 36min of:
1) 16/12 cal Row (40-45 sec)
2) 14/11cal Ski erg (40-45 sec)
3-4) 1 rounds of Cindy 

RX+ : 2 Rounds Cindy

ADVANCED CLASS

5 Rounds for time: 
200m Run 
10 Bar Facing Burpee 
5 S2OH (heavy)

- 2 min rest- 

1 round: 
400 m Run 
20 Bar Facing Burpee 
10 S2OH (heavy)